Kettlebells swing, are you lifting?
In the gym the lights are flickering.
A beautiful sight,
We’re happy tonight,
Sweating in a winter wonderland.
One of the most difficult times to be active and stick to your goals is during the holidays. This year, plan your workouts ahead of time so you can prevent yourself from falling into this trap. Even if you can’t get to the gym or don’t want to leave your family, you can always get in a quick and efficient workout at home.
The whole family can do this body-weight workout in less than 45 minutes. It’s perfect for inside or outside, right before the Christmas Day festivities begin. Be sure to get in a thorough warm-up that targets the muscles that you will be using for the workout. You’ll need a watch or clock to time the exercises. Start with 15 seconds of each exercise, then 30 seconds of each, 45 seconds of each, 60 seconds of each, then back down to 45 seconds, 30 seconds and, finally, 15 seconds per exercise.
First set starts with 15 seconds with as little rest as possible between each set:
Snowman Squat Twists
Lower yourself into a wide, sumo squat with your feet turned out at 45 degree angles. Keep your torso upright and shoulders back as you raise your arms in front of you and rotate to the right, to the left and back to center
Walk Out With Leg Lift
Begin standing with feet shoulder-width apart. Bend over and “walk” your hands out until you’re in a plank position with your legs straight. Make sure your body is in a straight line from your heels to your hips and to your shoulders. Slowly raise your heel into the air while keeping your hips strong. Lower your foot back to the ground and switch legs. Return to the plank position and walk your hands back up to your feet and stand up. Repeat.
Begin in an athletic stance with your feet hip-width apart. Step forward with your right leg into a lunge. Return to standing and step with your left leg into a lunge. Step backward with your right leg then left leg to make a square.
Lie prone on the floor with your arms at your sides. Slowly lift your chest off the ground by engaging each of your back muscles to pull yourself up. The challenge here is to keep your legs on the ground and your neck neutral with your spine. Start by keeping your arms tucked in close to your body and then move them farther away for a bigger challenge. Be sure to keep your head aligned throughout the exercise.
Begin with your hands slightly wider than shoulder width apart on a raised surface, such as a couch or stairs, and your feet on the floor. Lower your chest to the surface. Keep your hips in between your shoulders and heels and focus on breathing consistently. To make this more challenging, place your hands on the floor and your feet on the raised surface.
15: 30: 45: 60: 45: 30: 15
Be sure to hydrate and stretch and have a safe and happy holiday season!
If you would like more holiday workouts, check out our website at www.acefitness.org.